Sunday, May 20, 2012

Pollock with Orange, Fennel and Courgette

Ingredients (serves 1)
1 fillet of pollock (or other white fish)
2 tablespoons of orange juice
1 orange
1/2 bulb of fennel
1 courgette
freshly grated pepper

  • Peel and segment the orange.
  • Thinly slice the fennel and arrange in a microwaveable dish (I use the Lekue steam case).
  • Spoon over the orange juice.
  • Thickly slice the courgette and arrange on top.  Grind pepper over,
  • Cover and microwave for 3-4 minutes.
  • Remove the courgette and arrange on a plate.
  • Put the fish fillet onto the fennel and season with pepper.
  • Cover and microwave for 3 minutes, add the orange segments and microwave for one more minute.
  • Serve immediately.

Vanilla Balsamic Berries

Breakfast this morning! Yesterday I found some real vanilla paste in the supermarket which is a slightly sweetened paste of vanilla extract with seeds, and cheaper than buying vanilla pods.

Any berries you like (I used blueberries, raspberries and blackberries)
1tsp vanilla paste (or the seeds of one pod and a little sugar)
2tsp balsamic vinegar

  • Mix the vanilla paste with the balsamic vinegar and melt in the microwave for one minute.
  • Pour over a bowl of mixed berries and stir to coat.

Saturday, May 5, 2012

All Bran Chocolate Crispies

Since returning to the UK, I've really taken to the Kellogg's Fibre Plus dark chocolate bars.  Each bar is 116 calories and contains 5g of fibre.  However, at £2 for 4 bars, it was becoming a bit of an expensive snack...

So here is my first take on a chocolate fibre snack!

Ingredients (makes 12)
100g unsweetened dark chocolate (70% cocoa solids)
30g reduced fat butter
100g all bran
50g oats
50g mixed fruit

Nutrition Info per crispie
Calories: 123
Protein: 2.5g
Carbohydrate: 12.3g
Fat: 4.6g
Dietary Fibre: 3.6g

  • Melt the chocolate and butter in a saucepan over a low heat.  
  • Stir in the all bran, oats and mixed fruit.
  • Using cling film, squeeze large teaspoons of the mixture into balls and put in paper cases.
  • Chill in the fridge, then store in a plastic container.